High carbQuick

Microwave Sweet Potato & Beans

Ten minutes for something that normally takes an hour.

12 min Serves 1 Microwave

Per serving

624

kcal

25.9 g

protein

93.7 g

carbs

14.7 g

fat

4.2 g protein per 100 kcal · 19.7 g fibre. Calculated from the exact weights below using standard food composition data, so they are close estimates rather than lab values.

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Ingredients

For 1 serving.

  • Sweet potato300 g
  • Baked beans200 g
  • Cheddar cheese40 g
  • Spring onion(optional)15 g

Method

  1. 1Prick all over and microwave 8–10 minutes, turning halfway.
  2. 2Beans heated through separately.
  3. 3Split, fill, cheese on top.

New to cooking? Read this first

The techniques and safety points this recipe uses, explained from scratch.

Spring onionsShow

Mild and quick. The white part is stronger; the green tops are softer and often scattered over at the end.

  1. Trim off the hairy root and any tired tips of the green.
  2. Line them up together and slice across into thin rings, or slice long thin strips at an angle.
Cooking and reheating in the microwaveShow

Microwaves heat unevenly — the edges can be scalding while the middle is still cold.

  1. Use a microwave-safe bowl or plate, never metal or foil.
  2. Cover it loosely (a plate or a lid with a gap) so steam can escape.
  3. Heat, stir, then heat again. Let it stand a minute afterwards — the heat keeps spreading.
  4. Reheated food must be steaming hot all the way through. Reheat leftovers only once.
Jacket potatoesShow

Pricking lets steam escape — a whole potato can burst in the microwave or oven without it.

  1. Scrub the potato and prick it 5–6 times all over with a fork.
  2. Microwave: about 5 minutes on high, turn it over, then 3–5 more until soft. Let it stand 2 minutes.
  3. Oven: about 1 hour at 200 °C fan for crisp skin — or microwave first and finish 15 minutes in the oven.

Ready when: A knife slides into the middle with no resistance.

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A standard home version of a well-known dish, written for Solviro. Nutrition is estimated from ingredient weights and will vary with brands and portions.